Building muscles can be a long and arduous process. However, there are some shortcuts that have been discovered by relatively new science of sports physiology. Knowledge of these workout factors can help you significantly reduce the amount of time required to build real muscle mass.
The workout routines were studied to find the best approach to building muscle fast. The research concluded that it was essential to rest muscles after they were worked vigorously. Otherwise, they would become exhausted and could not develop any further.
Bodybuilders noticed this and modified their workout routines, as they were searching for ways to speed up the muscle building process. They still spend many hours pumping iron, but now they’re doing it more effectively and focusing on other healthy factors that are as important as training.
6 workouts to build muscle faster
For these workouts to be successful, you need to follow a healthy set of rules so your muscles can acquire mass easily and fast.
- Do this cycle twice for first 2 weeks. Don’t take rest of more than 30 seconds in between. After completing first cycle, take rest of 1 – 2 minutes and start second cycle.
- During the third week, start 3 cycles instead of 2 cycles.
- Do each and every exercise with suitable weight. And when you increase weight to move on, do not increase it more than 10%.
- Do not work the muscle to exhaustion.
Bent-leg knee raises
Lie down on your back and relax your neck and head. Place your hands on floor near your hips. Place your feet plane on floor. Now lower your abdominal muscles and raise your knees towards your rib cage, and again slowly lower your feet back to the original position. Repeat this 12 times in each set.
To do this exercise, fold your arms across your chest and lie on your side body with your body straight. Keep your legs together and lift them off the floor along with elbow towards your hip. Repeat this workout for 10 times on both sides. You will feel tightening in your oblique.
Bridge exercise (This is a part of palates program)
Get in the Push-Ups position but keeping your elbow bent. Pull your abdominal in and keep your body in straight line. Start doing it with 20 seconds with steady breath and increase time to 60 seconds gradually. Repeat it for 2-3 times.
Triceps Pull Down
This is one of the easiest exercises. You will need triceps push down machine. On triceps machine, bring bar directly at your waist. Keep your elbows against your side. Keep pushing the bar till the point where your arms are fully extended, and again go back to original position. Repeat this for 10 times.
Leg extension exercise
Sit on the leg extension machine keeping your leg on the machine pads, lean backward slightly and lift the pads up till where your leg is extended. Repeat it for 10 times.
You can do it with barbell or dumbbell. Hold the dumbbell and twist the weight towards your shoulders and wait for a second. Now come back to original position steadily. Do 10 repetitions of this exercise.
If all of these exercises are performed according to the requirements, you’ll be able to have diversity in your workout routine and gain more muscle mass quickly. Obviously, the previous workouts are only an example to show you how they can be effective, especially when you maintain a good testosterone level.
Keeping Your Testosterone Levels in Check
Exercise has been proven to have a positive effect on testosterone levels, but it’s not enough without diet and sleep. Making time to exercise and incorporating resistance training into your daily routine can have great benefits. But in order to build lean muscle mass rather quickly, these factors must be taken into account.
Getting at least seven to nine hours of uninterrupted sleep every night can go a long way in helping with low testosterone. It seems so simple in theory yet it can be so hard in practice, but regular sleep is a great testosterone booster.
Ways to improve your sleep include avoiding drinking fluid two hours before going to bed, using the bathroom right before going to bed and taking natural supplements such as melatonin that aid in sleeping. Men should also get tested for sleep apnea, as this can be a cause of low testosterone levels.
The food we choose to eat can be seen as a natural testosterone booster. Diets that are rich in healthy fats have been shown to have a positive impact on testosterone levels.
Consuming foods such a whole eggs, lean red meat, nuts, and legumes is one way to naturally increase testosterone. And in order to build muscle at the fastest possible rate requires you to consume at least 25 percent of your calories as protein from both plant and animal sources.
Habits to be avoided
There are many lifestyle habits that should be abandoned by men who want to increase testosterone. Alcohol should be avoided as much as possible, as studies have shown that men who moderately consume alcoholic drinks experience a 20 percent decrease in testosterone levels.
Some alcoholics experience a decrease as high as 50 percent. Smoking is another habit that can have a very negative effect on testosterone levels. The cadmium in smoke interferes with zinc metabolism and can accumulate in the testicles. Without enough zinc, testosterone levels decrease. Drug abuse is another possible contributor to a decrease in testosterone.
In summary, keep your routine workouts diverse and train each muscle group smarter, not harder. Give each workout its fair share of recovery and nourishes your body with the right nutrients. Keeping up an appropriate eating regimen and getting adequate rest is most imperative of all.